OVERCOMING STAGE FRIGHT AND

Center for Writing and Speaking

PUBLIC SPEAKING ANXIETY
Fear of public speaking, or even just anxiety about speaking in large groups, is one of the most
common fears, and nothing to be embarrassed about. Anxiety is caused when you feel
threatened, and your body reacts to raise your heart rate, increase your breathing, and start
perspiration.1 Sound familiar? Luckily, there are simple and easy ways to overcome this reaction,
and allow you to give you an amazing presentation!
o Know your material – If you can pick a topic that you’re really passionate about, it’ll help
a lot when you talk about it to a larger group of people. Make
sure you know all about your topic; you can be confident that These tips don’t have to apply
your information is all accurate. Become the expert! 2 strictly to presentation settings-
use them anytime you feel nervous
o Prepare notes – If you’re allowed type up your notes or write about speaking.
them out, have some easy-to-see notes with you. If you freeze
up and forget some information, you’ll have a solid safety net that you know you can
depend on.

o Practice makes perfect – Practice in front of a mirror and maintain eye contact with
yourself. It’ll help you become comfortable with saying the words, as well as keeping your
eyes fixed on something other than your notes- don’t be afraid to look up.

o Feel the bottom of your feet, and breathe – Specifically, where they touch your shoes and
the ground. It will help you feel more grounded, and keep you from shifting your feet
around. Try some deep breathing while you do this as well, maybe before you start your
presentation. The breaths will help you calm down, and give you a moment to gather your
thoughts.

o Pick a point in the room to look at – An object or point one towards that back that you can
consistently look at during the presentation. Look at something like a window, a light
switch, or even an outlet on the far side of the room. If you dislike making eye contact, this
will really help; it gives the impression of looking at the class, without the anxiety
associated with it.

o Bring something to hold onto – Most people fidget when they’re nervous, so bringing a
small stress ball, eraser, or paper to hold onto while you speak may help. It will help you
channel your anxiety towards something more concrete, and will keep you from fidgeting. If
you have something small that brings you comfort, like a lucky object, don’t be afraid to
have it there with you. If you don’t have a podium to stand behind, try to find a clipboard,
notebook or a stack of papers. One sheet of paper shakes a lot if your hand does, so try

1
Sue, David, et al. Understanding Abnormal Behavior. 10th ed. N.p.: Wadsworth, 2013. Print.
2
Hall-Flavin, Daniel K., M.D. "How can I overcome my fear of public speaking?" Mayo Clinic. Mayo Foundation
for Medical Education and Research, Web. 3 Oct. 2014.
http://www.mayoclinic.org/diseases-conditions/phobias/expert-answers/fear-of-publicspeaking/faq-20058416
 something heavier to steady your hands. Plus, research shows it’ll also make you feel more
important!3

o Don’t hurry through it – It may be difficult to speak slowly, but not only will your words
become harder to hear for the audience, speaking quickly may actually increase your
anxiety. We associate hurried breaths with fear and panic, which might make you feel even
more frightened; be sure to take it slow.4 No one minds!

o You’ve got this! – You’re the expert on your own topic, and no one knows it better than
you do. You have something valuable to contribute, and people want to hear about it. Don’t
be afraid to share your information, and know that everyone wants to see you succeed.

If you find that your anxiety for public speaking is leading you to taking some extreme
measures- like avoiding classes that you might want to take- consider talking to The Center for
Writing and Speaking or Wellness for some coaching on how to handle your anxiety. It’s so
easy to get help, and so easy to get more tips to help your speaking. Don’t hold yourself back.

Additional Resources

Staneart, Doug. Mastering Presentations: Be the Undisputed Expert When You Deliver
Presentations (Even If You Feel like You're Going to Throw Up). Wiley, 2013. E-book.

3
Jostmann, N. B., Lakens, D., & Schubert, T. W. “Weight as an embodiment of importance.” Psychological
Science, 2009. 20, 1169–1174. doi:10.1111/j.1467-9280.2009.02426.x

4
Carbonell, David, Ph.D. "Fear of Public Speaking: the Fear that Stalls Careers." Anxiety Coach. Web. 3 Oct. 2014.
http://www.anxietycoach.com/fear-of-public-speaking.html

Prepared by Samantha Straughn